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Top 5 tips to improve sleep quality



Insomnia problems and difficulty in getting quality and restorative sleep are very frequent in the population. This is due to a great diversity of factors, among them, the most important are exposure to blue light, lifestyle habits such as going to sleep very late, night work, etc. 20% of the population suffers from chronic insomnia and 31% state that they do not feel rested upon waking up.

Not being able to sleep or sleeping improperly can result in impaired physical and cognitive performance. Sleep disorders can disrupt the immune system.

Get rem sleep and wake up feeling energized, we will give you some tips that can help you do so.

No supplements

1- Try to increase the hours of sleep in a natural way. Rest is just as important as good nutrition or effective training. Minimum 6-8 hours. Establish sleep schedules as if it were another activity. Don’t downplay it.

2- Reduce the consumption of stimulants such as caffeine or guaranaThey inhibit adenosine. Try to reduce the doses throughout the day and not consume more after a certain time, for example after 5:00 p.m. try to have a margin of at least 6 hours between the last feed and the moment of falling asleep.

3-Stop using devices that emit blue light, such as computers, mobile phones, etc. in a period of 1 to 3 hours before going to sleep. Another option is to use anti blue light glasses.

4- Stay active throughout the day: an intense workout will make you feel tired and fatigued at the end of the day. This is because it generates physical fatigue.

5-The room or place where you sleep: make sure it maintains a temperature around 18-20 degrees. Not too hot or too cold. As well as ensuring that it is a dark or very dimly lit place can have a great influence.

Try to implement these tips for several days until you try to get an improvement. Be patient. In the event that they are not effective, there are several natural supplements that can help you fall asleep.

What supplements can help improve sleep?

Natural sleep aid formula

The natural sleep aid formula is one of the most widely used to combat insomnia and treat sleep problems supplements.

It is a hormone produced naturally by our body that is responsible for regulating the sleep cycle and circadian rhythms.

There are factors present in the day to day of many people that can reduce the levels in the body. Those such as tobacco, alcohol or jobs that involve shift changes, night hours and others associated with biological factors, such as age,

The exposure to blue lights screens of electronic devices can reduce their release, so it is common to hear that you have to limit exposure in hours sleep near. It is important also, the consumption of caffeine that decreases its levels.

A natural sleep aid formula can help us fall asleep better.  We recommend that, before using any supplement, you try to improve your quality of sleep by modifying your habits and routines.

Mudassar Hassan brings 8 years of experience in helping grass roots, mid-sized organizations and large institutions strengthen their management and resource generating capacities and effectively plan for the future. He is also a mentor and professional advisor to artists working in all disciplines. He is also the gold medalist from Abbottabad University of Science and Technology in the Bachelors of Sciences of Computer Science and recently Graduated from the University of Bolton with Masters in International Management.